2015 04 01
2015 03 31
2015 03 31
2015 03 30
2015 03 30
It is not the critic who counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena…who strives…who spends himself…and who at the worst, if he fails, at least he fails while daring, so that his place shall never be with those cold and timid souls who know neither victory nor defeat. –Teddy Roosevelt
2015 03 29
Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 power cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 power cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 power cleans, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round
2015 03 28
Crossfit Open Wod 15.5 Saturday 3.28.15
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.[/accordion_item][accordion_item title="Scaled"](Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)27-21-15-9 reps for time of: Row (calories) Thrusters
Men use 65 lb. Women use 45 lb.
[/accordion_item][accordion_item title="Scaled Masters"]Masters 55+ (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
27-21-15-9 reps for time of: Row (calories) Thrusters Men use 65 lb. Women use 45 lb.[/accordion_item][/accordion][/vc_column][/vc_row]2015 03 27
SATURDAY CROSSFIT OPEN COMPETITORS READ THIS – ***IMPORTANT***
15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.This limits us to 5 people running through the wod at a time. So here is how Saturday is going to work. I will be at the gym at 7:30. I will be running heats at 30 minute intervals through the day to give everyone the time to get this all finished. I will be running the warm ups, while I will have another coach taking people through the wod. There will be a max of 10 people to sign up for each hour long slot. 5 will go at the hour mark (8:00) and the other 5 will judge at the :30 mark (8:30) of each hour. 8:00 (max 10 people) 9:00 (max 10 people) 10:00 (max 10 people) 11:00 (max 10 people) 12:00 (max 10 people) These are first come first serve, when you arrive, that is when you can write your name on the board.
2015 03 27
A.
Warm Up
5 Rounds
45 seconds in bottom of Goblet Squat
45 Seconds working on thoracic with double ball (use kettle bell you used with goblet squat on the chest)
45 seconds of Alternating Childs pose
Notes: Move from one thing to another quickly, don't waste time in the transition, get some work done
B.
Practice and pacing work
3 Rounds
7 Calorie Row
7 Thrusters 95/65
Rest 2 minutes between rounds
Note: try to find your pace for tomorrow, map out where you think you'll finish.
C.
5 minute amrap
5 x 20 yard runs (10 yards down, 10 yards back, you should have finished at 100 yards ran total)
7 chest to bar pull ups
9 kb swings - american, 70/55
2015 03 26
